Wrist Roller Across a Bench

Back when I played hockey, I used to use this to strengthen my wrists strength and gripping ability.  Aside from improving sports performance, it also builds tremendous mass on the extensors and flexors!

How To Make Device:  The device you need for this exercise is simple to assemble.  All you need is a broom handle, a rope. And a free weight of some sort.  Tie one end of the rope to the middle of the broom handle.  Following this tie the other to the free weight.

Implementation:  (A) From the middle of the broom handle, space your hands about 6-8 inches apart from each other.  (B)  Kneel down on the ground, right in front of the middle of a bench.  With the device over the bench and fully extended away and palms down, rest your forearms on the bench so that they go across it and also so that the edge of your wrist is at the end of the bench and the barbell hang in the air off of it. Make certain that the free weight is extended fully away from you.  (C)  Curling one wrist back at a time, wind the rope up until the rope is completely wound up.

Flexors:  In order to work this aspect of your forearms make certain that your palms are facing upwards.

Extensors:  In order to work this aspect of your forearms make certain that your palms are facing downwards.
 

 

                            

 
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